Friday August 26, 2011

                                                                                                                                                            NEW shirt prototype’s were emailed to me today! HOT pink with black print and Spartan green with white...

Thursday August 25, 2011

warm up: Tabata Squats, 60 second plank hold, tabata ring rows 60 second plank hold SWOD Warm Up Burgener with bar then clean complex with bar.   SWOD: Snatch 5 minutes Met-Con: 21 – 15 -9 power snatch (105, 75) bar facing Burpees Rest 2 min then: 800 Meter Run w/...

Wednesday August 24, 2011

Athlete Profile’s will resume this week! sorry for the delay TRIBE!!!! warm up: Run 400m 10 push ups run 400m 10 pull ups SWOD: Clean 3×5 75, 80, 85% Met-con 5 Rounds For Time: 500 Meter Run/Row 5 Muscle Ups 50 Double Unders Bonus 10 x 100 Meter Sprints On...

Tuesday August 23, 2011

Warm up: 3 rounds of: 10 pull ups, 10 dips, 10 jump and touch, 10 HSKU SWOD: REST DAY!!!! Met-Con: ” Lumberjack 20″ 20 Deadlifts (275, 185) 400 Meter Run 20 Kettlebell swings (70, 53) 400 Meter Run 20 Overhead Squats (115, 80) 400 Meter Run 20 Burpees 400 Meter Run 20...

Monday August 22, 2011

Warm Up:  3 rounds NFT: 15 db lunges, 15 db squats, 15 db SLDL SWOD: Back Squat 3×5 75, 80, 85%  Met-Con:  3 Rounds For Time: 30 Push Ups 30 Calorie Row 30 Kettlebell Swings (70, 53) Bonus: AMRAP 5: 21 Double Unders 7 Ring...